For many, the journal can be a great place of solace. Not only does it give us a place of comfort, but it is also a place where we can be free and provides us an opportunity to express ourselves. Journaling has also proven to be an excellent tool for improving our mental health. In observance of World Suicide Prevention Day, we take a look at how the journal, a seemingly simple set of pages, has a life-giving power.
Trigger Warning: As with any topic surrounding mental health, we would like to take this opportunity to provide specific trigger warnings. If you are sensitive to the subject of mental illness or talks surrounding suicide prevention, then you may proceed with caution or opt not to continue reading this article. However, it is also important to note that most of what we will talk about here will center on the positives of journaling for mental health.
About World Suicide Prevention Day
World Suicide Prevention Day (WSPD) is a global initiative observed annually on September 10. Its primary goal is to raise awareness about suicide and to promote prevention strategies. WSPD was established in 2003 in conjunction with the World Health Organization (WHO) [*].
Over the years, WSPD has gained significant recognition and support from various organizations, governments, and individuals worldwide. The day serves as a platform to educate the public about suicide, dispel myths, and promote mental health. It also encourages individuals to seek help and support if they are experiencing suicidal thoughts or know someone who is.
By observing WSPD, individuals and organizations can contribute to a global effort to ensure that those at risk receive the support and care they need.
Journals are often overlooked, sometimes even considered insignificant and trivial, but they offer invaluable support for individuals struggling with mental health challenges. Here, we'll take a look at the therapeutic power of journaling and writing as the truly life-giving tools that they are.
Understanding the Impact of Journaling
Journaling has been used for centuries for self-expression, reflection, and emotional release. At its core, journaling is the act of writing down thoughts, feelings, and experiences. However, beyond being a personal diary, journaling is also a therapeutic outlet. As Expressive Arts facilitator Belle Mapa likes to say, “The blank page is a safe space,” but more on that later.
The science behind journaling is fascinating. Studies have shown that the act of writing can activate specific regions of the brain associated with emotion, memory, and self-awareness [*]. When we put our thoughts and feelings into words, we engage in a process of cognitive processing that can help to reduce stress, improve emotional regulation, and enhance overall mental well-being.
There are many different types of journaling, each with its unique benefits. Gratitude journaling, for example, involves focusing on the positive aspects of life and expressing gratitude for what one has. This practice has been linked to increased happiness, optimism, and overall life satisfaction. Reflective journaling, on the other hand, involves exploring deeper thoughts and feelings, such as beliefs, values, and goals. This type of journaling can help to improve self-awareness and personal growth.
The benefits of journaling are numerous. One of the most significant is its ability to reduce stress. By providing a safe outlet for expressing emotions, journaling can help to alleviate feelings of anxiety and overwhelm. Journaling can also improve emotional regulation by helping individuals to identify and understand their emotions. This can lead to greater emotional resilience and the ability to cope with life's challenges in a healthier way.
Journaling can enhance self-awareness. When we write down our thoughts and feelings, we are forced to confront them directly. This can lead to a deeper understanding of our own motivations, beliefs, and behaviors. Journaling can also improve problem-solving skills by helping individuals identify and solve problems in a more objective way.
Morning Pages: A Different Look at Journaling
As mentioned above, there are many types of journaling, but one that has grown in popularity is morning pages, a practice popularized by Julia Cameron in her book The Artist's Way.
How To Do Morning Pages
The practice is simple: Upon waking, take whatever paper is available, whether it’s a bound journal, loose pages, or even the blank back of scratch paper you have lying around. Start writing down whatever comes to mind until you fill up three pages. Resist the urge to go back and change anything you've written. The morning pages are a safe space for your thoughts.
The Benefits
While it may seem simple, this daily ritual can have profound benefits for mental health, creativity, and overall well-being.
One of the benefits is clearing the mind. As you write freely without judgment or editing, you offload thoughts, worries, or anxieties you have on the page, creating space for new ideas. In this way, it also boosts creativity and improves self-awareness.
Morning pages can also reduce stress and anxiety, as the act of writing can be therapeutic in itself. You can release any pent-up emotions that you have to reduce stress.
And lastly,one of the most significant benefits of morning pages is the development of a daily practice. By committing to writing every morning, you can cultivate discipline, consistency, and a sense of routine. This can positively impact other areas of life, such as work, relationships, and personal goals.
Tips for Starting Morning Pages
There are several ways you can get started with morning pages, but the most important tip we can give is to start small. Start with just a few minutes of writing each day and gradually increase the time as you become more comfortable. It is also essential to write without judgment, so don’t worry about your grammar, spelling, or even making sense at all. The goal is to get your thoughts out onto the page.
As you grow more comfortable with writing your morning pages, try to make it a habit. Make an effort to write every morning, even if it’s just for a few minutes. Consistency is key to reaping the benefits of this practice.
A Guide to Journaling for Mental Health
Journaling for mental health is a growing practice, especially in the Expressive Arts (EXA) space. We tapped Expressive Arts facilitator, Belle Mapa [*], to give us some insights on how to get the most out of the journaling experience for mental health.
EP. As we observe World Suicide Prevention Day and inspire our readers to take advantage of the benefits of journaling practices, what prompts and writing/journaling exercises would you encourage people to try? What kind of prompts and topics would inspire creativity and self-reflection?
BM. For me, it depends on their existing relationship with journaling or expression. For those looking to start journaling with little to no prior/regular experience, start small — one line a day, a doodle or paragraph for just 15 minutes when you have the time — until you pick it up as a practice and habit. Quality over quantity. Don’t try to do too many things at once, as this can sometimes cause you to dysregulate or get frustrated and give up.
Belle herself likes starting with bulleted lists at the end of the day, featuring three highlights, a maximum of three lowlights, one thing she could’ve done differently, and one thing that will make waking up tomorrow more pleasant. This is a practice that anybody with a fountain pen and paper can do.
She also points to the concept of low-skill, high-sensitivity work, coined by EXA pioneers Paolo Knill and Stephen Levine in “Principles and Practice of Expressive Arts Therapy.” In other words, you don’t need creative/journaling skills or experience to start a journaling practice. However, going into a high-intensity journaling exercise can be counterintuitive when you’re just starting or picking it up after a while. She recommends acclimating to the process and habit first.
When asked about writers who already have experience with journaling, Ms. Mapa had this to say:
BM. For those with a regular journaling practice, I highly recommend free-writing exercises, like the morning pages from Julia Cameron’s “The Artist’s Way.” The original exercise calls for three pages first thing in the morning to capture your subconscious thoughts. It’s not even considered writing. I think of it as a meditative, stream-of-consciousness expression. If three pages is too much, or if you’re stuck with a large notebook, it’s okay to modify.
She goes on further to discuss the impact morning pages have had on her mental health.
BM. I did this practice at the height of my pandemic depression. I would tend to ruminate and put myself at risk, so I did two pages max. Some people use time limits instead (e.g., 30 minutes max instead of 3 pages). I did this for six months and noticed a higher level of self-awareness and self-reflexivity. During my undertaking of “The Artist’s Way,” you’re urged not to read your morning pages until the fifth or sixth week because these thoughts are too raw and need to marinate a while. Once I achieved enough emotional and aesthetic distance to get to rereading, I noticed patterns — problems I just wouldn’t shut up about. Then, I turned to logic: if these problems aren’t going away, what can I do about them that’s within my control and won’t put me or others in harm?
The Benefits of Incorporating Journaling Into Your Routine
We have discussed the obvious benefits of journaling earlier in this article, such as stress reduction and emotional expression. According to Ms. Mapa, adding journaling to your routine can also create a sense of structure as well as a sense of predictability and safety. This takes you out of the fight-or-flight response [*], which you can enter when exposed to high-stress and high-anxiety environments.
In EXA, journaling is considered an art, and art-making has numerous benefits, including self-regulation, curbing anxiety, de-stressing, and co-regulation (being able to interact better and more mindfully with others and the environment). It also gives a feeling of fulfillment and belonging while expanding our range of play and imagination, helping to keep the mind and body flexible.
Another important benefit of journaling as an art is that it’s fun! Journaling doesn’t always have to be serious or heavy.
The Life-Giving Power of Journaling
We also asked Ms. Mapa about the transformative capabilities of journaling.
EP. Can you tell us more about the transformative power of these practices in overcoming mental health challenges?
BM. I can proudly say that journaling changed and saved my life.
I brought my journal with me to therapy. I can’t stress enough the importance of seeking help and a wholehearted, supportive community. We can’t heal in a bubble. Journaling isn’t a replacement for therapy, but it’s a powerful tool when used safely and with the guidance of a clinical professional.
I used my journal to track my moods and habits, monitor my medication intake, note my symptoms, write down intrusive and heavy thoughts, and manage my mental health. My therapist would give me prompts and to-dos at the end of the session and check in on my progress at the next.
On a personal level, the blank page became my safe space to escape to when life got too chaotic. I could imagine worlds where things were better. Or I could hold space for the darkness threatening to consume me. I wrote and made art because keeping all these thoughts and feelings inside put me at greater risk of self-harm.
My journal gave me a sense of accountability and helped me see my progress. If I relapsed, it became a tool to get back on track because I had historical data based on past entries. We started seeing what worked, what didn’t work, what triggered me, what I could improve on, and what I could live for. It’s a space I created where I could finally be safe and free.
Belle is just one individual who has witnessed the transformative nature of journaling, especially journaling as an art. Together, we invite you to try it for yourselves and experience the life-giving power of the journal, starting with the safe space that is the blank page.
A Final Word
As we conclude our exploration of the therapeutic power of the life-giving journal, it is clear that this often-overlooked practice can be a lifeline for those struggling with mental health challenges. From reducing stress and improving emotional regulation to enhancing self-awareness and fostering creativity, journaling offers many benefits for those who need it.
We also learned that journals are not merely personal diaries; they are tools for healing, growth, and self-discovery. Whether you're a seasoned writer or just starting, the act of putting your thoughts and feelings to paper can be a transformative experience.
So, this World Suicide Prevention Day, let's remember the importance of mental health and appreciate the therapeutic value of journaling. By embracing this simple yet powerful practice, we can bring ourselves to go through life's challenges with greater resilience and well-being.
References
1. International Association for Suicide Prevention. World Suicide Prevention Day. 2024.
2. Hu C. Why Writing by Hand Is Better for Memory and Learning. 21 February 2024.
3. Mapa B. LinkTree.
4. Harvard Medical School. Understanding the stress response. 3 April 2024.
Written by EndlessPens Blogger Ramona Kabigting
1 comment
Burton Black
This was a wonderful article. Thought provoking and life saving. Many thanks for this. I live with my 101 year old mother. Perhaps journaling is my path to sanity and hope.